Melemo e makatsang ea Tahini

Litaba

• 1. E na le phepo e ntle haholo
• 2. Ho ruile li-antioxidants
• 3. E ka fokotsa menyetla ea mafu a itseng
• 4. E kanna ea ba le thepa ea antibacteria
• 5. E na le metsoako e thibelang ho ruruha
• 6. E ka matlafatsa tsamaiso ea hau ea methapo
• 7. E ka fana ka litlamorao tsa anticancer
• 8. E thusa ho sireletsa tšebetso ea sebete le liphio
• 9. Ho bonolo ho e eketsa lijong tsa hau
• Mokhoa oa ho etsa tahini
• Lisebelisoa
• Litsela
• Ntlha ea bohlokoa

Tahini ke peista e entsoeng ka peo ea sesame e halikiloeng. E na le tatso e bobebe, ea linate.

E tsejoa ka ho fetisisa e le motsoako oa hummus empa e sebelisoa haholo lijong tse ngata ho pota lefatše, haholo-holo lijong tsa Mediterranean le Asia.

Ntle le ts'ebeliso ea eona ea ho pheha, tahini e fana ka melemo e 'maloa ea bophelo bo botle.

Mona ke melemo e 9 ea bophelo bo botle ba tahini.

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

1. E na le phepo e ntle haholo

Tahini e tletse mafura a phetseng hantle, livithamini le liminerale. Ebile, khaba e le 'ngoe feela (15 grams) e fana ka 10% ea Daily Value (DV) ho feta limatlafatsi tse ling.

Khaba e le 'ngoe (ligrama tse 15) tsa tahini e na le tse latelang ():

• Lik'halori: Lik'hilojule tse 90
• Liprotheine: 3 dikgerama
• Mafura: 8 dikgerama
• Li-carb: 3 dikgerama
• Faeba: 1 gram
• Thiamine: 13% ea DV
• Vithamine B6: 11% ea DV
• Phosphorus: 11% ea DV
• Manganese: 11% ea DV

Tahini ke mohloli o moholo oa phosphorus le manganese, tseo ka bobeli li phethang karolo ea bohlokoa bophelong ba masapo. E boetse e na le thiamine e ngata (vithamine B1) le vithamine B6, tse bohlokoa bakeng sa tlhahiso ea matla (,,).

Ho phaella moo, hoo e ka bang 50% ea mafura a tahini a tsoa ho monounsaturated fatty acids. Tsena li na le thepa e khahlanong le ho ruruha mme li hokahantsoe le kotsi e fokotsehileng ea mafu a sa foleng (,,).

Kakaretso Tahini e na le livithamini le liminerale tse fapaneng. E boetse e ruile mafura a khahlanong le ho ruruha a monounsaturated.

2. Ho ruile li-antioxidants

Tahini e na le li-antioxidants tse bitsoang lignans, tse thusang ho thibela tšenyo e mpe ea 'mele' meleng oa hau mme e ka fokotsa menyetla ea hau ea mafu (,,,).

Li-radicals tsa mahala ke metsoako e sa tsitsang. Ha li le maemong a phahameng 'meleng oa hau, li ka senya lisele mme tsa kenya letsoho kholisong ea mafu, joalo ka mofuta oa 2 lefu la tsoekere, lefu la pelo le mofetše o mong (,).

Tahini e phahame ka ho khetheha ho lignan sesamin, kompone e bonts'itseng bokhoni ba antioxidant lithutong tse ling tsa liteko le lithuto tsa liphoofolo. Ka mohlala, e ka fokotsa menyetla ea ho tšoaroa ke mofetše mme ea sireletsa sebete sa hau tšenyo e mpe ea mahala (,,).

Leha ho le joalo, ho hlokahala lipatlisiso tse ngata bathong ho utloisisa hantle litlamorao tsena.

Kakaretso Tahini e tletse li-antioxidants, ho kenyeletsoa le lignan sesamin. Lithutong tsa liphoofolo, sesamin e bonts'itse melemo e mengata ea bophelo bo botle. Leha ho le joalo, lipatlisiso tse ling ho batho lia hlokahala.

3. E ka fokotsa menyetla ea mafu a itseng

Ho sebelisa peo ea sesame ho ka fokotsa menyetla ea maemo a itseng, joalo ka mofuta oa 2 oa lefu la tsoekere le lefu la pelo. Ho etsa joalo ho ka fokotsa maemo a kotsi a lefu la pelo, ho kenyeletsoa le cholesterol e phahameng le maemo a triglyceride ().

Phuputso e 'ngoe ho batho ba 50 ba nang le lefu la masapo a mabeli la lengole ba fumane hore ba jang likhaba tse 3 tsa ligrama tsa sesame letsatsi le leng le le leng ba fokolitse li-cholesterol haholo, ha li bapisoa le sehlopha sa placebo ().

Phuputso e 'ngoe ea libeke tse 6 ho batho ba 41 ba nang le lefu la tsoekere la mofuta oa 2 ba fumane hore ba nkileng karolo e' ngoe ea lijo tsa bona tsa hoseng ka likhaba tse 2 tsa ligrama tse 28 tsa tahini ba na le maemo a tlase haholo a triglyceride, ha ba bapisoa le sehlopha sa taolo ().

Ntle le moo, lijo tse nang le mafura a monounsaturated li hokahantsoe le kotsi e fokotsehileng ea ho ba le lefu la tsoekere la mofuta oa 2 (,).

Kakaretso Peo ea Sesame e ka fokotsa lisosa tsa kotsi tsa lefu la pelo le kotsi ea ho ba le lefu la tsoekere la mofuta oa 2.

4. E kanna ea ba le thepa ea antibacteria

Peo ea Tahini le sesame li kanna tsa ba le thepa ea likokoana-hloko ka lebaka la li-antioxidants tse matla tseo li nang le tsona.

Ebile, linaheng tse ling tsa Europe Bohareng le Bochabela bo Hare, oli ea sesame e sebelisoa e le pheko ea lapeng ea maqeba a maoto a amanang le lefu la tsoekere ().

Phuputsong e 'ngoe mabapi le matla a antibacteria a semela sa peo ea sesame, bafuputsi ba fumane hore e sebetsa khahlano le 77% ea lisampole tsa baktheria tse hananang le lithethefatsi tse lekiloeng ().

Ho feta moo, phuputso e 'ngoe ea likhoto e hlokometse hore oli ea sesame e thusa ho folisa maqeba. Bafuputsi ba boletse hore sena ke mafura le li-antioxidants tse ka har'a oli ().

Leha ho le joalo, ona ke sebaka se ntseng se tsoela pele sa lipatlisiso, 'me ho hlokahala lithuto tsa batho tse ngata.

Kakaretso Ho ntšoa ha oli ea Sesame le peo ea sesame ho bonts'a litšoaneleho tsa antibacteria lithutong tsa liteko le liphoofolong tsa liphoofolo. Litholoana tsena ho lumeloa hore li bakoa ke mafura a phetseng hantle le li-antioxidants tseo li nang le tsona. Leha ho le joalo, lipatlisiso tse ling lia hlokahala.

5. E na le metsoako e thibelang ho ruruha

Metsoako e meng ea tahini e khahlanong le ho ruruha haholo.

Le ha ho ruruha ha nako e khuts'oane e le karabelo e phetseng hantle hape e tloaelehileng ho tsoa kotsi, ho ruruha ho sa foleng ho ka senya bophelo ba hau (,,,).

Liphuputso tsa liphoofolo li fumane hore sesamin le li-antioxidants tse ling tsa sesame li ka fokotsa ho ruruha le bohloko bo amanang le kotsi, lefu la matšoafo le ramatiki ea lefu la masapo (,,,).

Sesamin e boetse e ithutiloe liphoofolong e le mokhoa oa ho phekola asma, boemo bo khetholloang ke ho ruruha ha moea ().

Ho bohlokoa ho hopola hore boholo ba lipatlisiso tsena bo entsoe liphoofolong tse sebelisang sesame ea peo ea sesame ea li-antioxidants- eseng tahini ka boeona.

Tahini e na le li-antioxidants tse matla, empa ka bongata bo bonyenyane haholo. Ntle le moo, ho hlokahala lipatlisiso tse ling ho utloisisa ka botlalo hore na peo ea sesame e ama ho ruruha bathong joang.

Kakaretso Tahini e na le li-antioxidants tse khahlanong le ho ruruha. Leha ho le joalo, ho hlokahala lipatlisiso tse ling ho utloisisa litlamorao tsa peo ea sesame ho ruruheng bathong.

6. E ka matlafatsa tsamaiso ea hau ea methapo

Tahini e na le metsoako e ka ntlafatsang bophelo bo botle ba boko le ho fokotsa menyetla ea ho ba le mafu a methapo ea pelo joalo ka 'dementia'.

Lithutong tsa li-tube-test, likarolo tsa peo ea sesame li bonts'itsoe ho sireletsa boko ba motho le lisele tsa methapo tšenyo e mpe ea mahala (,).

Li-antioxidants tsa Sesame li ka tšela tšitiso ea mali le bokong, ho bolelang hore li ka tlohela mali a hau mme tsa ama ka kotloloho boko ba hau le sistimi ea methapo e bohareng (,).

Phuputso e 'ngoe ea liphoofolo e fana ka maikutlo a hore sesame antioxidants e kanna ea thusa ho thibela ho theoa ha maballo a beta amyloid bokong, e leng tšobotsi ea lefu la Alzheimer's ().

Ntle le moo, phuputso ea likhoto e fumane hore li-antioxidants tsa peo ea sesame li fokotsa litlamorao tse kotsi tsa chefo ea aluminium bokong ().

Leha ho le joalo, ena ke patlisiso ea pele ho li-antioxidants tsa peo ea sesame tse ikhethileng - eseng peo ea sesame kapa tahini. Ho hlokahala lipatlisiso tse ling bathong pele ho etsoa liqeto.

Kakaretso Peo ea Sesame le tahini li na le metsoako e ka khothalletsang bophelo bo botle ba boko le ho sireletsa lisele tsa methapo, ho latela lipatlisiso tsa phuputso le phoofolo. Ho hlokahala lipatlisiso tse ling ho batho ka litlamorao tsa tahini ho bophelo bo botle ba boko.

7. E ka fana ka litlamorao tsa anticancer

Peo ea Sesame le eona e ntse e etsoa lipatlisiso bakeng sa litlamorao tsa tsona tsa ho loants'a mofetše.

Boithuto bo bong ba li-tube-test bo bonts'itse hore li-antioxidants tsa peo ea sesame li khothaletsa lefu la lisele tsa mofetše oa mala, matšoafo, sebete le kankere ea matsoele (,,,).

Sesamin le sesamol - li-antioxidants tse peli tse kholo tsa peo ea sesame - li ithutiloe haholo bakeng sa bokhoni ba tsona ba ho thibela likankere (,).

Ka bobeli li ka khothaletsa lefu la lisele tsa mofetše mme tsa fokotsa lebelo la kholo ea hlahala. Ntle le moo, ho nahanoa hore e sireletsa 'mele oa hau tšenyo e mpe ea mahala, e ka fokotsang kotsi ea mofets'e (,).

Le ha lipatlisiso tse teng tsa "tube-test" le "liphoofolo" li ts'episa, ho hlokahala lithuto tse ngata bathong.

Kakaretso Tahini e na le metsoako e ka bang le thepa ea anticancer. Leha ho le joalo, lipatlisiso tse ling ho batho lia hlokahala.

8. E thusa ho sireletsa tšebetso ea sebete le liphio

Tahini e na le metsoako e ka thusang ho sireletsa sebete sa hao le liphio tšenyo. Litho tsena li na le boikarabello ba ho tlosa chefo le litšila 'meleng oa hau ().

Phuputso e 'ngoe ho batho ba 46 ba nang le lefu la tsoekere la mofuta oa 2 ba fumane hore ba jang oli ea sesame matsatsi a 90 ba ntlafalitse ts'ebetso ea liphio le sebete, ha ba bapisoa le sehlopha sa taolo ().

Ho phaella moo, phuputso ea li-test-tube e hlokometse hore peo ea sesame e ntšitse lisele tsa sebete tse sirelelitsoeng ho tsoa tšepe e chefo e bitsoang vanadium ().

Ho feta moo, phuputso ea litoeba e fumane hore ts'ebeliso ea peo ea sesame e khothaletsa ts'ebetso e ntle ea sebete. E ekelitse ho chesa mafura le ho fokotsa tlhahiso ea mafura sebeteng, ka hona e ka fokotsa kotsi ea mafu a mafura a sebete (,).

Le ha tahini e fana ka tse ling tsa metsoako ena e nang le molemo, e na le likhahla tse nyane ho feta tse fumanoang likutsong tsa peo ea sesame le lioli tse sebelisitsoeng lithutong tsena.

Kakaretso Peo ea Sesame e na le metsoako e ka sirelletsang sebete le liphio hore li se ke tsa senyeha. Leha ho le joalo, lipatlisiso tse ling li hlokahala ho utloisisa ka botlalo litlamorao tsena.

9. Ho bonolo ho e eketsa lijong tsa hau

Tahini e bonolo ho e eketsa lijong tsa hau. U ka e reka inthaneteng le mabenkeleng a mangata a korosari.

E tsejoa e le sesebelisoa sa hummus, empa e boetse e etsa hore ho be le mokhoa o babatsehang oa ho jala kapa ho ina bakeng sa bohobe ba pita, nama le meroho. U ka e eketsa hape ka lipiping, ka har'a liaparo tsa salate le thepa e besitsoeng.

Mokhoa oa ho etsa tahini

Lisebelisoa

Ho etsa tahini ho bonolo. U hloka feela lisebelisoa tse latelang:

• Likopi tse 2 (284 dikgerama) tsa peo ea sesame e hulled
• Khaba tse 1-2 tsa oli e latsoang hamonate, joalo ka avocado kapa oli ea mohloaare

Litsela

1. Ka sekotlolo se seholo se ommeng, hlatsoa peo ea sesame holim'a mocheso o mofuthu ho fihlela e le khauta le monko o monate. Tlosa mochesong 'me u lumelle ho pholile.
2. Ka sesebelisoa sa lijo, sila lipeo tsa sesame. Butle-butle ka oli ho fihlela lekhalo le fihla tumellanong le seo u se lakatsang.

Likhothaletso lia fapana hore na u ka boloka tahini e ncha halelele hakae, empa libaka tse ngata tsa marang-rang li re e ka bolokoa ka sehatsetsing ho fihlela khoeling. Lioli tsa tlhaho tse ho eona li ka arohana nakong ea polokelo, empa sena se ka lokisoa habonolo ka ho hlohla tahini pele e e sebelisa.

Raw tahini le eona ke khetho. Ho e etsa, siea mohato oa pele oa risepe. Leha ho le joalo, lipatlisiso tse ling li bonts'a hore ho otlanya peo ea sesame ho eketsa melemo ea bona ea phepo e nepahetseng ().

Kakaretso Tahini ke sesebelisoa sa bohlokoa ho hummus, empa e ka sebelisoa ka boeona e le ho ina kapa ho jala. Ho bonolo haholo ho e sebelisa feela hulled sesame peo le oli.

Ntlha ea bohlokoa

Tahini ke tsela e monate ea ho eketsa li-antioxidants tse matla le mafura a phetseng hantle lijong tsa hau, hammoho le livithamini le liminerale tse 'maloa.

E na le thepa ea antioxidant le e khahlanong le ho ruruha, mme melemo ea eona ea bophelo bo botle e ka kenyelletsa ho fokotsa lisosa tsa kotsi tsa lefu la pelo le ho sireletsa bophelo bo botle ba boko.

Hape ho bonolo haholo ho e etsa hae u sebelisa metsoako e 'meli feela.

Ka kakaretso, tahini ke keketso e bonolo, e phetseng hantle, hape e nang le tatso lijong tsa hau.